Black rice

Yes, black rice is naturally gluten-free and safe for individuals with gluten intolerance or celiac disease. It is an excellent alternative to gluten-containing grains like wheat, barley, and rye.

Yes, pregnant women can consume black rice as part of a balanced diet. Black rice is a nutritious whole grain that provides essential nutrients and antioxidants that can be beneficial during pregnancy. However, it should be consumed in moderation as part of a varied and well-balanced diet. Pregnant women should consult their healthcare provider or a registered dietitian to ensure their dietary choices align with their specific health needs.

Black Rice benefits include:

1. Nutrient-dense grain
   Black rice is considered a rich source of nutrients. One serving contains more iron and protein than a similar serving of white rice. Black rice also houses many other essential nutritional components necessary for the normal functioning of the body, including vitamins such as B1 (thiamine), B2 (riboflavin), and B9 (folic acid), and dietary minerals such as iron, calcium, zinc, manganese, and phosphorus.
2. Rich in antioxidants, including purple anthocyanins
   Wonder where black rice got its colour from? That and other similarly coloured plants like blueberries, black grapes, and purple cabbage owe their attractive purple-black colour to anthocyanin, a type of antioxidant. Antioxidants protect our body cells from free radical damage and oxidative stress, the root of several inflammatory conditions including heart disease and diabetes. Black rice has the highest level of antioxidants among all the varieties of rice.
3. Heart-friendly
   Rich in antioxidants and complex carbohydrates, black rice can help reduce atherosclerotic plaque formation – which can clog arteries, thereby reducing the risk of cardiovascular disease. Black rice may also help maintain healthy cholesterol levels as it helps reduce LDL or ‘bad’ cholesterol and triglyceride levels.
4. Aids in weight loss
   Compared to white rice, black rice has a low glycemic index and is packed with complex carbohydrates and proteins which keep you feeling full longer. Also, the naturally rich antioxidant content helps maintain healthy blood lipid levels, thereby reducing belly fat and aiding healthy weight management efforts.
5. Diabetes-friendly
   Rice is typically off the diet charts for people suffering from diabetes. So, can diabetics eat black rice? Compared to white rice, long-grained black rice has less starch and a lower glycemic index. This helps regulate blood sugar levels and prevent insulin levels from spiking, making it a healthier alternative to white rice.
6. Eye, skin, and hair health
   Like carrots and spinach, black rice contains high amounts of carotenoids that are good for the health of the eyes, protecting them against age-related degeneration. Antioxidants in black rice may be able to nourish and repair skin and tissues, helping to prevent premature skin ageing. In short, the naturally high vitamin, mineral, and antioxidant content of black rice makes it a healthy dietary addition for great skin, hair, and eye health.

Black rice is a superfood and one of the most nutritious. Approx 100 g of black rice contains:

• Calories - 356 kcal
• Protein - 8.89 g
• Fat - 3.33 g
• Carbohydrates - 75.56 g
• Iron - 2.4 g
• Dietary fibre - 4.9 g

Black rice contains anthocyanins and fiber, which may help regulate blood sugar levels by slowing down digestion and absorption of carbohydrates, potentially beneficial for managing blood sugar.

Because of its antioxidant and anti-inflammatory properties, black rice also protects liver and kidney health.

Yes! Black rice has been known for its many beneficial effects on our bodies because it contains several chemical compounds that act as anti-inflammatory agents.